CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green banded mobility
10 shuttle runs
4 laps side skips
2 laps high knees
2 laps but flicks
leg swing forward & lateral
lap spiderman lunge
lap inchworm 1 push up
20 scorpions front/back
Lower back/hip flexor stretch
Glute stretch
……………………………….
Strength:
Clean (10 mins to establish Full clean)
Power Clean (Death by Power clean 10 min cap)
Min 1 – 1 rep @60/40kg
Min 2 – 2 reps
Min 3 – 3 reps
Etc until failure
Capped at 10 mins, 10 rounds.
Metcon (AMRAP – Reps)
7 Min AMRAP:
Starting @6reps & increasing by 2 reps per round:
6 x Box jumps
6 x Thrusters 40/30kg
8 x Box jumps
8 x thrusters
10 x box jumps
10 x Thrusters
Etc
Rep counter:
6’s = 12
8’s= 30
10’s= 50
12’s= 74
14’s= 102
